**Lower Body Strength Circuit Workout**
This circuit workout for lower body strength only requires one heavy weight—either a dumbbell or kettlebell—plus an optional resistance band loop. The entire session is 45 minutes long and features a guided warm-up and cool-down. It does not include any jumping, and it’s straightforward to adjust with a lighter weight. Suitable for all levels of fitness!
If you like this class, don’t miss the upper body variant, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The session kicks off with a guided warm-up emphasizing mobility, utilizing dynamic movements to prep your body. Following this, we proceed to two organized circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is done for **45 seconds**, with **10 seconds for rest/transition** in between moves. Once you finish all exercises in a circuit, you’ll take a **30-second break** before starting the circuit again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You get **one minute to recover** between the two circuits—but feel free to pause the video and take additional time if you need it. Always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretching routine.
—
### **Workout Overview**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat + Push Offs x4
– Back Lunge to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
—
I hope you find joy in this lower body strength workout! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**